My journal

[PeterDolan]

Chea chea, I will

[HarryB]

Yesterday did chest,

incline flyes 5 sets up to 40k/10-12

Seated flye machine 4 sets of 12-15

Flat bench 5 sets up to 3 sets with 120k 8-12 reps

Incline smith machine 4 sets up to 2 sets with 120k 8-10 reps

That was all.

This morning I did legs, just an easy one.

4 sets of leg extensions for 20 reps

Hammer strength squats 5 sets of 12-15 up to 5.5pps

Lying leg curls 4 sets of 15

Squats 3 sets of 15 sumo style with pauses at the bottom only 100k

Yep weak as piss!

[HarryB]

23 sep

Did shoulders and triceps yesterday

Seated military press

40k, 60k, 80k, 100k, 100k drop set to 60k, did 8-12 reps each set

Standing lateral raise machine 4 sets of 10-15 reps with some forced reps

Reverse pec dec 4 sets of 10-12

Rear delts on cables 4 sets 10-12

Tricep pushdowns 5 sets

Lying tricep extensions 4 sets

Great pump and sore as a mofo!

Got back this afternoon!

[nate225]

23 sep

Did shoulders and triceps yesterday

Seated military press

40k, 60k, 80k, 100k, 100k drop set to 60k, did 8-12 reps each set

Standing lateral raise machine 4 sets of 10-15 reps with some forced reps

Reverse pec dec 4 sets of 10-12

Rear delts on cables 4 sets 10-12

Tricep pushdowns 5 sets

Lying tricep extensions 4 sets

Great pump and sore as a mofo!

Got back this afternoon!

[HarryB]

23 sep

Did shoulders and triceps yesterday

Seated military press

40k, 60k, 80k, 100k, 100k drop set to 60k, did 8-12 reps each set

Standing lateral raise machine 4 sets of 10-15 reps with some forced reps

Reverse pec dec 4 sets of 10-12

Rear delts on cables 4 sets 10-12

Tricep pushdowns 5 sets

Lying tricep extensions 4 sets

Great pump and sore as a mofo!

Got back this afternoon!

Yeah bro same shit different day! :nod:

[nate225]

23 sep

Did shoulders and triceps yesterday

Seated military press

40k, 60k, 80k, 100k, 100k drop set to 60k, did 8-12 reps each set

Standing lateral raise machine 4 sets of 10-15 reps with some forced reps

Reverse pec dec 4 sets of 10-12

Rear delts on cables 4 sets 10-12

Tricep pushdowns 5 sets

Lying tricep extensions 4 sets

Great pump and sore as a mofo!

Got back this afternoon!

Yeah bro same shit different day! :nod:

I meant it reminded me of the way the guy Jay Cutler stole his hairstyle froms training....

[HarryB]

Fri 23 did back in the arvo, with some triceps

Hammer strength pulldowns

1pps, 2pps, 3pps, 3.5pps 10-12 reps each

Front pulldowns 4 sets of 10-12

Hammer strength low rows

1pps, 2pps, 3pps, 4pps 10-12 reps each

Straight arm pulldowns 4 sets of 12-15 reps

Pushdowns 5 sets of 10-12

Lying bb extensions 4 sets of 8-10

One arm cable kickbacks (Nate Special lol) 2 sets of 12

Done and dusted.

[nate225]

Come at me bro! :pfft: :grin:

Nice work, other than the crapbacks... :grin:

[Android]

Straight arm pulldowns...this is one exercise I can honestly say that I have never ever done. Thanks for reminding me about it mate have seen some people do it, just very few.

You do know there's a camera built into your phone...just sayin' 8) pics, promises, you know

[HarryB]

Sat 24 sept I trained twice.

Morning I did back and shoulders.

Front pulldowns 4 sets of 12-15

Hammer strength seated rows

1pps, 2pps, 3pps, 4pps, 5pps 8-12 reps

Straight arm pulldowns 3 sets of 12-15

bb rows 40k, 60k, 80k,80k,80k/ 10-12 reps each

Just focussed on squeezing the hell out of everything today.

Seated hammer strength shoulder press

1pps, 2pps, 3pps, 4pps/ 10-15 reps each dropped on last set from 4pps to 2pps 10 reps each.

Cable laterals 3 sets of 12-15

Seated db laterals 3 sets of 10-12

Done. Shoulders and back nicely pumped.

Afternoon I did calves, biceps and yet more shoulders.

2 exercises for calves, 5 sets each with last set being a triple drop set.

Biceps was db preacher curls superset with bb preacher curls 3 super sets of 15 reps each exercise. Biceps were fried like a mofo so I ditched the bb preachers and did 2 more sets of single db preacher curls 10-12 reps each with forced reps.

Shoulders, I guess the morning workout was a warm-up for the afternoon one lol...

Seated db presses

15k, 30k, 40k, 45k/15 reps each

One arm standing laterals 3 sets of 12-15

Rear delt machine 4 sets superset with outward rotations.

Good workout and felt strong on dbs considering I had already done a heavy press in the morning.

[HarryB]

Sunday did legs...

Leg curls 4 sets of 12-15

straight leg deads 5 sets of 12-15

Adductor super set abductor machines 2 sets of 15

Leg extensions 5 sets of 12

Front squats

40k,80k,100k,140k/ 10-15 wide stance and pausing in bottom position

inverted leg press 4 pps 25 reps wide stance, 25 reps close stance.

Done lol... focus more on hams an adductors this workout.

This morning mon the 26th I did chest and a bit of arms.

4 sets of cable crossovers 10-15 reps

Hammer strength incline press

1pps, 1.5pps, 2pps, 3pps/15 reps each

Flat bench 60k, 100k, 100k, 100k/15 reps each

Tricep pushdowns 5 sets of 12-15

lying extensions 4 sets of 12

Rope pushdowns 2 sets of 12-15

Standing dbs curls 4 sets of 12-15

Hammer strength preacher curls 2 sets of 15-20

Done like a dogs dinner.

[HarryB]

Come at me bro! :pfft: :grin:

Nice work, other than the crapbacks... :grin:

Where did you dig up that pic of my arm? It must be an old one cos it was before I got tattoos lol

[HarryB]

Took yesterday off so feeling a bit fresh this morning as I did my legs... well just quads and calves. Legs still sore from sunday but what the hell... did them again anyways.

Seated toe presses 5 sets with last one being a triple drop super set with bw only calf raises.

Standing calf raises 3 sets 12-20 reps

Calves fried, didn't go heavy but really focussed on strong contractions and full stretches. I might grow some calves yet.

Leg extensions 5 sets of 15-20 reps, last 2 sets were one leg at a time.

Squats 1pps, 2pps, 3pps, 4pps 8-12 reps

Hack squats 1pps, 3pps, 5pps 12-15 reps

Done and dusted, trained pretty fast pace today and kept tension on quads by not locking out any of my movements and focussing on hitting good depth.

[trainlikeafreak]

hey mate. do you do any cardio?

[HarryB]

hey mate. do you do any cardio?

ummmm sadly no, well hardly any. I sometimes do 20 mins after a workout or go for the occassional 30 minute walk after work in the evening.

I work long hours and have kids and a family life that means not too much time for cardio for me. Mostly I am just stoked if I can fit my training in. What I do do is diet real hard and work my ass off in the gym.

[HarryB]

29 sept Shoulders and a tiny bit of biceps.

Bit of a lunch rushed workout. Work is crazy busy so fitting stuff in when I can.

Seated db press 15k, 25k, 35k, 45k/15 reps each

Hammer strength shouder press 1pps, 2pps, 3pps, 4pps/ 10-12 reps each then a final set of 3.5pps/10 drop to 2pps/6

STanding db laterals 17.5k for 3 sets of 12-15

One arm cable laterals for 2 sets of 12-15

Face pulls for 3 sets of 12-15

Standing bb drag curls (no not curls done while wearing a dress!) 20k, 30k, 40k, 40k/ 10-12 reps each Just trying to get a nice pump and isolate my biceps.

Very rushed workout but I got a good pump and managed to shift some half way decent weights all things considered. BW 106 but different gym and different scales I think I am actually a bit lighter than that :shock: :shock: :shock:

[HarryB]

Really busy since last friday, had a big contract for my little security business that tied up loads of my time, Still managed to do a few workouts.

Sat I did Chest and back 4 exercises each 10-12 reps each exercises for 4-5 sets. Fast paced.

Sunday I did calves and arms.

3 exercises for calves for 4 sets each 12-15 reps last sets being drop sets.

3 exercises for triceps then 3 exercises for biceps. Went ok strengthwise and still getting good pumps and everything going well.

Saw a bunch of pics from the wgtn show and eveyone looked great. I wish I had been able to stand up with Joe and Sups. That would have been a blast. Oh well another show. Sadly too much happening over here for me at the moment. Yeah I am lame lol I know it.

[Android]

So this Saturday looks too busy for you then mate... :pfft: quietly happy about that LOL

[PeterDolan]

So this Saturday looks too busy for you then mate... :pfft: quietly happy about that LOL

I think he's known that for a while, just trying to put the shits up ya haha

[HarryB]

So this Saturday looks too busy for you then mate... :pfft: quietly happy about that LOL

I think he's known that for a while, just trying to put the shits up ya haha

Ummm I have been of two minds about things for a little while but yes you're safe Android. I am dieting hard and training hard and I will do something. Just not sure what!

[PeterDolan]

So this Saturday looks too busy for you then mate... :pfft: quietly happy about that LOL

I think he's known that for a while, just trying to put the shits up ya haha

Ummm I have been of two minds about things for a little while but yes you're safe Android. I am dieting hard and training hard and I will do something. Just not sure what!

Bondi in the summer?

[HarryB]

I think he's known that for a while, just trying to put the shits up ya haha

Ummm I have been of two minds about things for a little while but yes you're safe Android. I am dieting hard and training hard and I will do something. Just not sure what!

Bondi in the summer?

Nah Australasias, Melb amateur show, Vic is doing those and the Arnold amateurs if they all fit in. One of his sponsors wants him to do the Arnold so that's on. I will do the australasias, hopefully with him and the melb.

[PeterDolan]

Start of the year init?

[HarryB]

Start of the year init?

yeah bro, marchish... so stay lean, I am like 105 now and just get leaner and leaner and bigger at this weight. It's actually pretty good because the longer I can stay down then the tighter my skin will get and I can get my muscle pushing against the skin, give me some kind of grainy look. Plus I can eat a few more carbs and lift some heavy weights again. I am going to keep dieting hard though for another 2 or 3 weeks.

[PeterDolan]

At your age you'll be grainy as hell and striated like crazy. Muscle is like fine wine, it gets better with age